Friday, May 11th
Strength: Week 1 of Speed Close Grip Floor Press. All sets should be fast with zero hesitation. No one should be struggling with any of their sets of close grip bench press.
Metcon: Hero Workout “Jack” today. This workout is largely about managing volume and breaking sets before you have to. Pacing should be around 75% with the final 2 minutes elevating your pacing to 90%.
Strength
Speed Close Grip Floor Press: 5 x 5 @50-60%, every 30s.
WOD
AMRAP 20:
10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jumps (24, 20)
L3: (95, 65) (45, 25)
L2: (75, 55) (35, 25) (20, 15)
L1: (65, 35) (35, 25 Russian Swings) (20, 15 Step-ups)